F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

Conditions: Perfect PAX: 5 Warmarama (IC) TTTArm Circles Michael PhelpsEmperial Walkers Mosey to behind Food Lion. The Thang Dora where PAX pair up (odd number so one set of three) and one PAX runs the ladder of speed bumps and does a series of exercises while the other hangs back and does a different series of exercises, swapping after each bump. Ladder 1 – 5 bumps x 5 Burpees each / Partner does SSHLadder 2 – 4 bumps x 10 Merkins each / Partner does Mountain ClimbersLadder 3 – 3 bumps x 15 Squats each / Partner does LungesLadder 4…

Today we said goodbye to our brother and friend Airwolf. He has been an active participant and leader within F3 Hampton Roads. Airwolf, you will be missed. YHC had the privilege of Q’ing on his 3 year F3 naming anniversary (received F3 name on May 30, 2016 at a Memorial Day workout in Charleston, SC). YHC has Q’d the same workout on his anniversary for the last three years. There was not a backblast for my first workout so we repeated the first workout that had a backblast. #Tclaps to F3 Nick. Side note: F3 Nick was the F3 Charleston…

4 PAX out in the rising sun (not as much gloom these days). Warmarama (IC) SSH – 30Through the Tunnel – 15 Michael Phelps – 16Emperial Walkers – 20 Mosey around the pond and to the tennis courts. The Thang Last minute Q pickup, so we played a little hot potato. Bombs (Musket) B.uprees – 50O.verhead Press – 100M.erkins – 150B.ig Boys – 200S.ome more Overhead Press – 250 Elevators (Marvel) – Transitions were lunges on the short and sprint on the long. Merkins – 10LBCs (IC) – 20Squats – 30Carolina Dry Docks – 40 Emperial Walkers with Bupees (Gunner)…

7 PAX made it out for a chilly morning workout that was 55 degrees at the start. Warmarama (IC) SSH – 30Through the Tunnel – 15 Arm Circles – 15Michael Phelps – 12Hillbillies – 15 Mosey around the pond (watching out for baby geese!) and back to flag to pick up coupons, then to the tennis courts. The Thang Pair up for a Dora. One PAX does a series of exercises with the coupons in descending quantities while the other paints the lines: Overhead Press – 300Curls – 200KB Swings – 100Man Makers – 50 Now that everyone was properly…

3.5 PAX made it out on a perfect morning (a back injury led to us having only 1/2 a SpaceMonkey). YAC gives up trying to guess how many PAX will show up for a given workout. Warmarama  SSH – 30TTT – 20Michael Phelps – 15Merkins – 10 OYO Mosey around the lake. On the way back grab a couple of coupons and head to the tennis courts. The Thang  PAX pair up for BOMBS (B)urpee – 50(O)verhead Press – 100(M)erkins – 150(B)ig Boy Situps – 200(S)ome more Overhead Press – 250 Mosey to the Picnic Tables. 1 Pax calls out…

8 PAX (including one DR, Pyro from Jacksonville) made it out to the less-gloomy-than-it-has-been gloom for an adoption-and-Agassis bonanza. Warmarama (IC) SSH – 30Michael Phelps – 20Through the Tunnel – 10Toy Soldiers – 15Burpees (OYO) – 5 Mosey around the pond and to the tennis courts. Agassis 3x. Mosey to the flags where the coupons were waiting. The Thang ADOPT A BLOCK – Partner up; PAX and their partner have just adopted a coupon (YHC heard one pair name their’s ‘Cindy’) and now have to keep it off the ground for the duration of the workout, 5 penalty burpees if…

4 PAX showed up in the mild temps with not a lot of chatter. Warmarama SSH – 30 ICArm Circles – 12 Each Way ICTTT – 15 ICImperial Walkers – 15 ICMerkins – 10 OYO The Thang Partner up with coupons for Dora. One PAX does exercises while the other runs, alternating between coupon exercise and LBCs for quad P: 50 Man Makers – 50 LBCs100 Overhead Press – 100 LBCs150 Merkins – 150 LBCs200 Squats – 200 LBCs250 Curls – 250 LBCs Finish with Mary ab exercises: American Hammers – 4 ct ICFlutter Kicks and Rosalitas – 4 ct…

8 PAX made it out in the gloom for a last-minute Q YHC threw together after seeing no one had signed up last night. Warmarama (IC) SSH – 30Arm Circles – 10/10/10Hillbilly Walkers – 15Through the Tunnel – 15Burpees OYO – 5 Mosey to the rear shopping center parking lot. The Thang A series of Escalators were completed suicide-style, with PAX performing the following exercises/reps at each speed bump, with a 20 count between each set because OUCH: Merkins: 10-20-30-40-30-20-10Squats: 20-30-40-50-40-30-20LBCs: 20-30-40-50-40-30-20 Lunge walk from the corner to the opening of the parking lot, then mosey back to the flags…

3 PAX showed up on a rainy morning. Q joked that if there is ever drought, just have him Q because it will always rain. Warmarama Side Straddle Hop 30 ICMichael Phelps 15 ICThrough The Tunnel 12 ICImperial Walkers 15 IC The Thang Moseyed around the pond and back to the tables. Hard to partner up when there is only 3 of us, so we came up with a rotation. One PAX runs while the other two perform a group of exercises. When running PAX returns he takes the place of one doing the exercises and 2nd PAX runs. Picked…

WarmoramaDouble knee pull x10Double pigeon pull x10Double quad pull x10Egoscue stretch x10Jack Attack (T x10, Jump x10, Press x10)Good morning merkins x10 The thangJourney around the lake, stopping at each bench and perform a minute of each of the following exercises, inspired (copied) from the exercise routines of Tony Horton of P90X fameDouble uppercut sprawlSide lunge jumpshotPlank Sphinx pushupsCrescent – chairStaggered pushupsDown dog crunchElbow over top sprawlLunge pushupsY (correction: V) lungesHip drop twistSpeed bike x50Long jump sprintMosey back to flags for a few Minutes of MaryAbrinomeSide bananaDolphin hopsC-Y reachCount and name COT:  Matthew 26:10-13 she has just done something wonderfully…

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